Managing ADHD with Professor John Ratey

In the last of their 3 conversations, Friederike Fabritius and Professor John Ratey dive deep into a discussion on ADHD and how to manage it. Due to the ADHD being influenced by neurotransmitters like dopamine and norepinephrine, John  highlights exercise as a key and underutilized strategy for its management. The pair discuss the pros and cons of treating ADHD and other similar conditions with medications and emphasize the importance of ensuring that kids have adequate support when navigating these challenges. Friederike and John explore how ADHD presents differently in girls compared to boys, and how it is a potential “'superpower” when it comes to creativity and focus.Finally,  John shares his thoughts on the use of neurofeedback in the management of ADHD symptoms.

00:32 Understanding ADHD: Symptoms and Brain Mechanisms 02:32 Managing ADHD: Exercise and Structure 05:31 ADHD as a Superpower: Harnessing Passion and Focus 09:34 Controversies and Treatments 14:36 Gender Differences in ADHD 17:02 Neurofeedback and ADHD

John Ratey (https://www.johnratey.com/)  is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in 20 languages. With the publication of his bestseller, "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection in areas such as ADHD, Autism, Aging and Cognition.

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In their second conversation together, Friederike interviews Harvard University’s Professor John Ratey, author of 'Spark' and 'ADHD 2.0,' about the impact that exercise has on brain health. They discuss how physical activity helped shape the way our brains evolve, the benefits of exercise on mood and cognitive functions, and practical advice on incorporating exercise into daily routines. The pair answer the question of which form of exercise leads to the greatest neurological impact and the historical understanding of exercise as a tool for treating mental health issues. Highlights include insights on the historical context of exercise in treating mood disorders, the importance of both cardio and strength training, and unique exercise tips for improving concentration and managing mental health.

00:00 Introduction and Guest Introduction 00:31 The Connection Between Movement and the Brain 02:43 Exercise as Medicine 04:23 Optimal Exercise Timing and Types 08:01 Real-Life Examples and Simple Hacks 10:07 The Importance of Rest Days and Recovery 11:12 Conclusion and Practical Tips

John Ratey (https://www.johnratey.com/)  is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in 20 languages. With the publication of his bestseller, "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection in areas such as ADHD, Autism, Aging and Cognition.

Follow Friederike on LinkedIn to stay connected and up to date on her neurohacks. And if you're looking for more brain-friendly insights be sure to subscribe to The Brain-Friendly Newsletter.

In the first of 3 conversations with Harvard Professor John Ratey, a neuropsychiatrist and ADHD expert, Friederike sits down with him to discuss his book 'Spark' and the significant impact of exercise on brain health. John shares the importance that physical activity has in his life with his personal exercise routine as well as how regular exercise enhances mood, cognitive function, and protects against diseases like Alzheimer's. He explains the success of a revolutionary school PE program in Naperville, Illinois, where a focus on wellness and fitness improved students' academic performance dramatically without any extra studying or homework. They discuss the importance of making physical education inclusive and enjoyable for all students and the broader implications of fitness for cognitive and overall health. Friederike and John share their thoughts on using your own personal best as the main metric for tracking progress and long term success, rather than comparing yourself to others. 

00:00 Introduction 00:48 The Benefits of Exercise on the Brain 02:38 Naperville's Revolutionary PE Program 07:12 Making Exercise Accessible To All 10:56 Conclusion and Final Thoughts

John Ratey (https://www.johnratey.com/)  is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in 20 languages. With the publication of his bestseller, "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection in areas such as ADHD, Autism, Aging and Cognition.

Follow Friederike on LinkedIn to stay connected and up to date on her neurohacks. And if you're looking for more brain-friendly insights be sure to subscribe to The Brain-Friendly Newsletter.

Chasing Rewards: The Role of Dopamine in Happiness and Health with Prof. Peter Sterling

Professor Peter Sterling, author of 'What Is Health?', joins Friederike for the second time to explore the effects of dopamine on the brain. They discuss how we are hardwired to seek out rewards, and those little bursts of dopamine are so crucial for our happiness and health. The conversation explores how drugs, alcohol, video games, and even pornography can mess with our brain's dopamine system, making everyday joys seem less exciting. Peter shares why it's better to focus on simple, natural pleasures and real social connections instead of chasing big dopamine hits via artificial means. He also shares his experience with ADHD and how the current way of treating it may be ineffective.The episode concludes with Peter sharing his tips on how to get your dopamine levels back in balance by being honest with yourself and reaching out to others.

00:00 Introduction 00:37 The Basics of Dopamine 01:46 Dopamine and Daily Life 04:28 Artificial Dopamine Boosters and Their Effects 05:30 The Impact of Modern Stimuli on Dopamine 09:07 ADHD and Dopamine: A Deeper Look 12:27 Dopamine Detox and Rebalancing 13:30 Conclusion and Final Thoughts

Peter Sterling is an American anatomist, physiologist and neuroscientist, and Professor of Neuroscience at the University of Pennsylvania School of Medicine. He is the author of What Is Health? Allostasis and the Evolution of Human Design (2020), and with Simon Laughlin, is an author of Principles of Neural Design.

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Understanding Allostasis and Social Impact on Health with Prof. Peter Sterling

In today’s episode Friederike interviews Professor Peter Sterling, author of 'What Is Health,' to discuss his groundbreaking concept of allostasis. Peter's extensive experience in neuroscience and with socioeconomically challenged communities gave him insight on the ways that chronic social tension and stress play a significant role in conditions like hypertension (high blood pressure). The pair examine how Peter came to discover and name allostasis, the limitations of the traditional medical model of homeostasis, and the predictive and adaptive nature of our bodies in response to emotional and social cues. Peter shares practical ways to incorporate the principles of allostasis into daily life to improve health and well-being, stressing the importance of social connections and adaptive regulation and why adapting to stress is not necessarily a good thing.

00:00 Introduction 00:54 Discovering Allostasis 02:04 Hypertension and Social Tension 05:38 Challenging Homeostasis: A New Perspective 12:27 Applying Allostasis for a Better Life 14:36 Conclusion and Final Thoughts

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Peter Sterling is an American anatomist, physiologist and neuroscientist, and Professor of Neuroscience at the University of Pennsylvania School of Medicine. He is the author of What Is Health? Allostasis and the Evolution of Human Design (2020), and with Simon Laughlin, is an author of Principles of Neural Design.

In the final of 3 interviews with Dr. Jeff Tarrant and Friederike Fabritius, the pair discuss various brain stimulation techniques. They examine how these techniques, such as audio-visual entertainment and other consumer-friendly technologies, can be used to address everyday issues like stress, focus, and sleep. Dr. Tarrant explains the science behind brainwave entrainment and its applications for relaxation, cognitive enhancement, and overall mental well-being. They look at the potential for using these methods as learning tools to achieve states of relaxation and focus more naturally over time. Listeners will learn practical, science-based approaches to enhancing cognitive control and their overall mental health from Dr. Tarrant's insights.

00:00 Introduction and Welcome 01:20 Exploring Brain Stimulation Techniques 04:35 Understanding Audio-Visual Entrainment 10:34 Combining Brain Stimulation with Neurofeedback 14:33 Binaural Beats vs. Isochronic Tones 17:53 Practical Tips and Resources 19:34 Conclusion and Final Thoughts

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Dr. Jeff Tarrant is a pioneering neuroscientist, licensed psychologist, and expert in consciousness research, specializing in the intersection of meditation, brainwave technology, and intuitive abilities. He is the founder and director of the NeuroMeditation Institute in Eugene, OR, where he explores how technology-based interventions and meditative states can enhance mental health and cognitive function. Board-certified in neurofeedback, Dr. Tarrant’s research focuses on the brainwave changes associated with contemplative practices, altered states of consciousness, and technology-based interventions. He is the author of Meditation Interventions to Rewire the Brain 

Websites: www.neuromeditationinstitute.com Facebook: @NeuroMeditation Youtube: @neuromeditationinstitute Books: Meditation Interventions to Rewire the Brain

Meditation: One Size Does Not Fit All Exploring Neuromeditation with Dr. Jeff Tarrant

In this episode, Friederike Fabritius talks with Dr. Jeff Tarrant, founder and CEO of the Neuromeditation Institute, about the fundamentals of neuromeditation—a brain-based approach to meditation. They explore this western approach to meditation and discuss the importance of personalized mindfulness practices, highlighting that a one-size-fits-all approach is not effective for everyone. The discussion covers how different types of meditation can target specific goals such as improving sleep, managing depression, or enhancing cognitive control. TThey also examine the challenges of maintaining focus in the digital age and the detrimental effect that can have on your brain. The pair share how neuromeditation can be a tool to overcome modern distractions and repair the impact of constant distractions. Additionally, Dr. Tarrant explains the use of neurofeedback technology to provide real-time feedback during meditation, helping users in achieving meditative states more effectively. For more information, visit neuromeditationinstitute.com.

00:00 Introduction to Neuromeditation 00:23 Understanding the Fundamentals 02:18 Personalizing Meditation Practices 04:19 Focus and Mindfulness in Meditation 06:46 Challenges That Are Faced 12:07 Using Technology in Meditation 19:22 How to Get Started with Neuromeditation

Follow Friederike on LinkedIn to stay connected and up to date on her neurohacks. And if you're looking for more brain-friendly insights be sure to subscribe to The Brain-Friendly Newsletter.

Dr. Jeff Tarrant is a pioneering neuroscientist, licensed psychologist, and expert in consciousness research, specializing in the intersection of meditation, brainwave technology, and intuitive abilities. He is the founder and director of the NeuroMeditation Institute in Eugene, OR, where he explores how technology-based interventions and meditative states can enhance mental health and cognitive function. Board-certified in neurofeedback, Dr. Tarrant’s research focuses on the brainwave changes associated with contemplative practices, altered states of consciousness, and technology-based interventions. He is the author of Meditation Interventions to Rewire the Brain 

Websites: www.neuromeditationinstitute.com Facebook: @NeuroMeditation Youtube: @neuromeditationinstitute Books: Meditation Interventions to Rewire the Brain

Exploring Neurofeedback and Brainwaves with Dr. Jeff Tarrant

In the first of 3 conversations, Friederike Fabritius interviews Dr. Jeff Tarrant, founder and director of the Neuromeditation Institute. They discuss Dr. Tarrant’s journey into neurofeedback and his contributions to the field. Dr. Tarrant explains the basics of neurofeedback, detailing how real-time brainwave monitoring can teach the brain to change patterns for improved flexibility and mental health. The conversation covers different brainwave types (Delta, Theta, Alpha, Beta, Gamma) and their roles in states of consciousness. They also explore practical applications of neurofeedback for both mental health treatment and enhancing peak performance. The episode highlights the significance of brain flexibility and its potential to improve mental states and executive functioning.

00:00 Introduction 01:08 Understanding Neurofeedback 03:01 Dr. Tarrant's Journey into Neurofeedback 4:23 Applications and Benefits of Neurofeedback 06:25 Peak Performance and Brain Flexibility 08:56 Exploring Brain Waves 14:59 Training Gamma Brain Waves 17:20 Conclusion

Follow Friederike on LinkedIn to stay connected and up to date on her neurohacks. And if you're looking for more brain-friendly insights be sure to subscribe to The Brain-Friendly Newsletter.

Dr. Jeff Tarrant is a pioneering neuroscientist, licensed psychologist, and expert in consciousness research, specializing in the intersection of meditation, brainwave technology, and intuitive abilities. He is the founder and director of the NeuroMeditation Institute in Eugene, OR, where he explores how technology-based interventions and meditative states can enhance mental health and cognitive function. Board-certified in neurofeedback, Dr. Tarrant’s research focuses on the brainwave changes associated with contemplative practices, altered states of consciousness, and technology-based interventions. He is the author of Meditation Interventions to Rewire the Brain 

Websites: www.neuromeditationinstitute.com Facebook: @NeuroMeditation Youtube: @neuromeditationinstitute Books: Meditation Interventions to Rewire the Brain

The Neuroscience of Intuition Explained

It’s not just a “gut feeling”, it’s science. In this episode, Friederike Fabritius explains the neuroscience behind intuition. Fabritius discusses why experts can make superior decisions with limited information and time, and how their subconscious brain contributes to this. She shares the importance of body awareness when it comes to intuition and decision-making, as well as the ways that this can be strengthened. Key points include understanding whether you are an expert, building mastery, keeping things simple, and how flipping a coin can reinforce your intuition. 

00:00 Introduction to Intuition 00:35 Understanding the Subconscious Mind 02:14 Intuition in Everyday Life 05:32 The Role of Expertise and Mastery 09:14 Practical Tips for Harnessing Intuition 16:05 The Power of Simplicity 18:13 Conclusion and Key Takeaways

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Don’t Change the Women, Change the Workplace.

Rethinking Workplace Diversity to Include Neurosignature Diversity.

In this episode, Friederike discusses the issues with traditional diversity initiatives like anti-bias training, which often do not yield meaningful results. She shares an alternative approach focused on neurosignature diversity, highlighting the importance of considering differences in personality, skills, and strengths (which are shaped by one's neurosignature)  rather than just gender. By creating policies that respect these differences, such as fostering autonomy, creating flexible work environments, and focusing on outcome culture, workplaces can become more inclusive and benefit from a wider talent pool. This, she argues, would ultimately lead to more diverse leadership and better organizational performance overall, as a brain-friendly workplace benefits everyone.

00:00 Introduction 00:09 Why Current Diversity Efforts Are Failing 02:04 Neurosignature Diversity 04:55 Understanding Different Neurosignatures 08:32 Creating a Brain-Friendly Workplace 12:49 Conclusion and Final Thoughts

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